Adding nuts to your arsenal: A tasty natural defense against cancer

: Natural News; 11 June 2025; Hits: 3

Research suggests nuts (e.g., almonds, walnuts, Brazil nuts, peanuts, etc.) may reduce cancer risk due to their bioactive compounds which combat inflammation, oxidative stress and tumor growth.

A 2015 meta-analysis found 20g/day of nuts lowered cancer risk by 15 percent, while other studies linked nut consumption to reduced risks of pancreatic, colorectal and endometrial cancers. A 2023 review highlighted nuts’ ability to inhibit cancer development and progression.

Nuts contain folate, phytosterols, resveratrol and other compounds that may slow cancer progression and lower cancer-related mortality.

Nuts have long been valued in diets like the Mediterranean Diet, with populations consuming them regularly showing lower rates of cancer and heart disease.

Experts advise a daily handful of raw, unsalted nuts paired with other cancer-fighting foods. Allergy-prone individuals can opt for seeds like flaxseeds or chia seeds.

A growing body of research suggests that incorporating nuts into one’s diet may help reduce the risk of certain cancers. Studies show that nuts, which are rich in healthy fats, fiber, antioxidants and other bioactive compounds, could play a role in cancer prevention.

While no single food guarantees immunity, experts say nuts like almonds, walnuts, Brazil nuts and peanuts—although not a true nut but widely considered as one—may offer protective benefits. This highlights the importance of diet for long-term health and the potential of foods to combat chronic diseases, particularly as cancer rates continue to rise globally.

The science behind nuts and cancer prevention

Several studies have linked nut consumption to a lower risk of cancers, including colorectal, pancreatic and endometrial cancers. Nuts contain bioactive compounds such as polyphenols, phytosterols and omega-3 fatty acids, which have anti-inflammatory and antioxidant properties. These components may help neutralize free radicals, reduce cell damage caused by oxidative stress and inhibit tumor growth.

As early as 2015, a study published in BMC Medicine has been heralding the potential of nuts to lower one's risk of developing cancer. The meta-analysis found that people who ate at least 20 grams of nuts per day had a 15 percent lower risk of cancer compared to those who rarely consumed them. The study also associated increased nut intake with reduced risks for cardiovascular disease, all-cause mortality and cause-specific mortality.

An even earlier research conducted by a team from Brigham and Women's Hospital and Harvard T.H. Chan School of Public Health also linked nut consumption to cancer protection, specifically highlighting peanuts and tree nuts (e.g., Brazil nuts, cashews, almonds, macadamia nuts, pistachio and walnuts). The study found that women who regularly ate these superfoods had a reduced likelihood of developing pancreatic cancer. The researchers noted that the anticancer benefits of peanuts and tree nuts stem from their antioxidant and anti-inflammatory activities.

A more recent study (2023) published in the journal Chronic Diseases & Translational Medicine also tackled the nut-cancer prevention connection. After gathering evidence from previous studies, the review concluded that nuts have the ability to stop not only the development, but also the progression, of certain types of cancer, particularly urogenital and genital, gastrointestinal and women-related cancers.

The study also found sufficient evidence that consuming nuts regularly in moderate amounts can help reduce the risk of cancer-related mortality. Researchers credit the bioactive compounds in nuts, such as folate, phytosterols, saponins, isoflavones, ellagic acid, alpha-tocopherol (vitamin E), quercetin and resveratrol, for their cancer-fighting potency.

Adding nuts to a healthy diet

Nuts have been a dietary staple for thousands of years, valued for their portability, long shelf life and nutritional density. Ancient civilizations, including the Greeks and Romans, prized almonds and walnuts for their health benefits. In Traditional Chinese Medicine, certain nuts were believed to support longevity and vitality. (Related: Breaking the aging code: How diet shapes longevity from breakfast onward.)

Today, nuts remain a key part of the Mediterranean Diet and plant-based diets, both of which are associated with lower cancer rates. Countries with higher nut consumption, such as Greece and Italy, often report fewer cases of heart disease and certain cancers compared to Western nations with processed food-heavy diets. This historical and cultural context underscores the potential role of nuts in disease—especially cancer—prevention.

For people looking to harness the health benefits of nuts, experts recommend moderation—about a handful (roughly 1 ounce) per day. Options like almonds, walnuts and pistachios provide a mix of protein, fiber, antioxidants and healthy fats. However, nutritionists advise against salted or sugar-coated varieties, which can negate these superfoods' powerful health benefits.

Pairing nuts with other cancer-fighting foods, such as leafy greens, berries and fatty fish, may enhance their protective effects. Additionally, those with allergies can explore seeds like flaxseeds or chia seeds as alternatives.

Want to know more about cancer-fighting foods? Visit Food.news for more related stories.

Watch this video to learn more about the 10 healthiest nuts you can eat, according to nutritionists.

This video is from the All About Herbs channel on Brighteon.com.